1/2 cup instant brown rice
1 1/2 cups water
4 tbsp nonfat dry milk
2 tsp honey
1/4 tsp coconut extract
1 cup fresh or frozen, thawed, raspberries
Combine the rice and the water in a microwave-safe bowl; stir to combine. Cover with plastic wrap, punch a small hole to vent, and microwave on high power 5 minutes. Reduce power to medium and microwave another 3 minutes.
Remove bowl from microwave, leave plastic wrap in place, and let stand 5 minutes or until the rice is softened. Carefully remove the plastic wrap away from you, allowing any steam to escape. Stir in the milk, honey, and extract until well blended. Gently fold in the raspberries.
Yield: 2 servings
Per serving: 170 calorie, 35 grams carbs, 6 grams protein, 1 g fat, o g saturated fat, 0 mg cholesterol, 60 mg sodium, 5 g fiber, 135 mg calcium, 80 mg omega-3s